The Top 10 Rules Of Weightlifting
Weightlifting is a sport/activity that involves the lifting of barbells, dumbbells, or other weights. For many prehistoric tribes, a traditional test of manhood was the lifting of a special rock. This existed in Greece and in Scottish castles. The competitive lifting of stones became popular in places like Germany, Switzerland, and the Basque region of Spain.
Mens competitions are divided into eight body-weight categories, and womens are divided into seven body weight divisions.
What are the top 10 rules of weightlifting?
- Stay Hydrated
- Begin Each Workout With A Warmup
- Eat Properly
- Focus on Form
- Make Sure All Weight Plates Are Secure
- Wear Appropriate Workout Clothes
- Put Back Your Weights When Finished
- Judging Rules
- Know the Procedures of the Competition
- Be Aware of Your Surroundings
1. Stay Hydrated
Water is your friend when it comes to working out and getting fit. It does not matter if you are going for a run, or lifting extremely heavy weights. You are going to want to be drinking a lot of water when you are working out.
Depending on intensity and air temperature, an hour of exercise means that you may be losing a quart of water. Without enough water, you are not going to be able to properly get through a workout. You will then be putting yourself at risk of dehydration, energy loss, and also muscle cramps.
You are going to want to drink water, before, after and during a workout to avoid dehydration or other injuries. The American Council on Exercise recommends that you drink one cup of water 20 to 30 minutes before exercising and another cup for every 15 additional minutes of exercising.
2. Begin Each Workout With a Warmup
Weightlifting is a sport that takes a large toll on your body. While it is very good for you, it can also lead to injuries if you do not prepare properly. Every workout should consist of 5-10 minutes of slow jogging, cycling, or rowing as well as some light stretching of the muscles you are about to exercise. This will allow you to get the heart rate up a little bit, and also better prepare you to complete the workout properly.
When you arrive at the gym, you are always going to want to get right to your workout. However, doing that is a great way to injure yourself. You are also going to have a better workout if you simply take a few minutes to prepare.
3. Eat Properly
No matter how many hours you are putting in the gym, or how well you are performing your technique in exercises, it will all be for nothing if you have a poor diet. If you are not following a healthy eating plan, all your efforts in making progress will be sabotaged. You can trade twice as often as somebody else, but if that other person has a better diet than you, then he is going to be in better shape.
If you want to bulk, then you want to make sure you are consuming a calorie surplus, but make sure that you are consuming the right calories and not just junk food.
4. Focus on Form
When weightlifting, it is extremely important to leave your ego aside. Use a weight that you can control. Just because you can lift an amount that is heavy, does not necessarily mean you are performing the exercise properly. Before moving up in weight, it is important to be able to go at a slow, clean pace of the weight that you are currently working on. When you are heavy weights with improper form, your joints and bones are the ones that will take on the stress, not your muscles.
Poor form combined with heavy weights is an injury waiting to happen. You want to stress the muscles, not the joints and practice perfect exercise execution. Doing this will actually make you become stronger than if you were lifting heavy weight at poor form. As time goes by focusing on form, you will get stronger, and eventually be ready to properly lift heavier weights in a safe motion. When you are in a competition, you will not be rewarded if you are not using the proper form.
5. Make Sure All Weight Plates are Properly Secured
You need to be extremely careful with weights and use collars to secure them, especially when you are using an Olympic Bar. Sometimes if you are using really heavy weights, you can push at an uneven force causing the bar to slightly tilt. While this is not necessarily unsafe, you need to make sure the weights are secure. If you are pushing the bar at an uneven level, then the weights might fall off of the bar, which can be very dangerous. This can not only hurt yourself, but the others around you, so it is extremely important to make sure that your weights are secure.
6. Wear Appropriate Workout Clothing
How you dress when you lift weights is a lot more important than most people would think. You want to wear clothing that allows you to move all your body parts in a full range of motion. Restrictive clothing such as jeans will prevent you from performing an exercise such as squatting and can lead to loss of balance or injury. You also want to make sure you wear comfortable athletic shoes, and ensure that they are always tied. Comfort is extremely important when you are lifting weights. The wrong shoes will give your feet blisters, a cotton shirt would also become very uncomfortable the more you end up sweating in it. Any sort of discomfort can negatively impact your performance of lifting weights, so it is important that you dressed in the proper attire.
7. Put Back Your Weights When Finished
Many people will tell you that their pet peeve when at the gym is when they can't find the weights they need because somebody did not put them back properly. When you are using a plate on a barbell, you need to take off all the plates and put them back where you found them. If you are using dumbells, you need to take them back to the rack and put them exactly where you found them, not just on the floor.
When you are not putting away your weights, you are not only creating an inconvenience for whoever wants to use the weights after you, but you are also being very disrespectful to the gym and their staff. When you do not put the weights back yourself, the responsibility then falls on the staff to put the weights away. They have other things to be worried about when working, and should not have to clean up after you because you were lazy.
8. Judging Rules
When competing in a weightlifting contest, you are going to want to know how to perform a successful lift. There are three referees that judge the lift. When the lift is successful, the refere will hit a white button and a white light is turned on. When a lift is unsuccessful, the referee will hit a red button and a red light will go off. The highest score for each lift is the one that is used as the official value of the lift.
When the highest value has been collected, the total weight lifted of the first lifts is added to the total weight in the clean and jerk. The lifter who has the highest combined weights becomes the champion. In case of a tie, the lifter whose body weight is less will be declared the champion.
9. Know the Procedures of Competitions
For both the Snatch and Clean, you have 1 minute to pick up the bar off the floor and perform the exercise. A lifter will get three attempts at each lift, and always starts with the snatch. You will not be able to increase weight until you receive at least 2 out of three "white lights". Three judges will view the movement and vote with a "good lift" or "no lift". When you are at the end of the lift, you must wait for the call of the judges to drop the bar from overhead.
For the snatch, you need to have locked out elbows, and no other part of your body may touch the platform. For the clean, your elbow is not allowed to come in contact with your knees in the bottom of the squat. You are not allowed to use water or any other substance other than chalk on your body when you are performing the lifts.
10. Be Aware of Your Surroundings
When you are not in a competition and you are simply just weight training, you likely may end up in a crowded or secluded area. That makes it extremely important for you to be aware of your surroundings.
Unfortunately, commercial gyms place equipment extremely close together (even though they really shouldn't). That means if you are lifting during a time where it might be busy, you are going to want to be aware of who is around you when you are performing an exercise. You do not want to get in the way of somebody's exercise, just like you do not want someone to get in the way of your own workout. If you are in somebody's way, not only can you ruin their exercise, but you can also put yourself and the other people around you at risk of an injury.